A Look Inside A Pro Cheerleaders Workout Routine!

By GeNienne Samuels

Every year hundreds of women and men set out to make it to the sidelines of a pro sports game and the chosen few make the team. The key to their success is a combination of
nurtured skills in dance, interviewing, and presentation from head to toe.

For pro-level dancers, current dancers, alumni cheerleaders, and even “regular” women like most of us, treating your body, mind, and soul is key to living a healthy life, which is
where Sideline Prep comes in. Sideline Prep is the leading pro cheer and dance prep company in the United States and Japan. It is the pioneer in teaching the techniques and tips to help aspiring professional cheerleaders go pro. The best part is that women use these techniques at all stages of their life.

Preparing Your Mind

First, the most important aspect of getting fit is treating your body like a temple. Committing to making your health a priority is the first requirement to becoming pro-level ready.
Your mindset is key to breaking bad eating habits and fitness routines and then replacing them with new, sustainable habits. Sideline Prep’s coaches provide the mindset piece
that is missing from many programs.

Find a Coach (Nutritionist) & Be Coachable

You don’t know what you don’t know, so finding a coach who does is crucial. One reason Sideline Prep’s clients have eye-shocking transformations is by having a certified
nutritionist and trainer on their team. This makes their program unique because of nutrition and fitness expert Jeanette Chandler, CEO/President of “Fit with Jeanette.” Being a former NFL Cheerleader herself and a mom, she knows exactly what it takes to successfully transform from the inside out.

Progress cannot be made without a solid meal plan, such as using proper portion control and three small meals and two snacks daily. Sideline Prep’s meal plans focus on whole and natural foods, lots of vegetables, and whole grains. It also includes taking a daily multivitamin and getting 7-8 hours of sleep. Finally, optimizing daily hydration is the icing on the cake!

The Pro Routine

This example is for someone who wants to lose approximately 10 pounds.

Rise and shine with at least seven hours of sleep. Getting your workout in now or after breakfast, if you can, is critical. When you work out
first thing in the morning, it helps to jump-start your metabolism first thing in the morning to burn calories at a faster, higher rate all day.
Below is an example of a daily meal plan:

Breakfast:
Two Scrambled eggs with spinach; half of a cup of oatmeal with cinnamon. Or half of a cup of Greek yogurt with berries and almonds and a drizzle of organic honey.
Snack #1
(2 hours later): One ounce of almonds and a small apple
Lunch
(2 – 3 hours later): Green Kale Salad with three ounces of chicken, two cups of kale, one ounce of almonds, half of an avocado, four strawberries cut in halves, and two tablespoons of balsamic and honey mustard dressing.
Snack #2
(2 hours later): Air-popped popcorn; two slices of organic low sodium deli turkey.

Dinner
(2 – 3 hours later): half of a sweet potato; three ounces of grilled salmon; one cup of Brussels sprouts (or another green veggie)

Water after every meal … don’t forget: You should drink at least half of your body weight in ounces of water every day!

Eating is the most important habit to adjust and work on.

Here is a Youtube video featuring GeNienne Samuels, talking about motivation. This is a very important video to watch… not just once but many times during your life.

Workouts:

Sideline Prep recommends doing a similar workout to the below four to five times each week.
Make sure you take a day or two off is important so your body can recover.

Recommended workout: REPEAT 3 Times

30-minutes of any cardio (running, swimming, cycling, dance classes, etc.)
30-minute HIT (High-Intensity Interval Training) workout:
20 Jump Squats
40 Walking Lunges
10 One-legged Burpees (switch legs)
20 Push-ups
50 Mountain Climbers
20 Superman’s

Stretch:

Stretching is essential after every workout.. and in some cases, you might need to stretch after a series of exercises so that you are limber for other exercises that you will be doing.

Here’s a video that features stretches that you might want to try!

Watch this video on Facebook! Click the lower-case “f” that’s shown above in the photo.

For those wanting to just feel their best like a pro cheerleader, you can just eat and train like one! These are the same meal plans and workouts Sideline Prep uses for their
‘Lovelies” that want to go pro, as well as what Jeanette uses to train her personal clients.

Living an optimal-level, pro-level life doesn’t have to be complicated. It does not have to be hard either. Committing to creating a better life for yourself, finding a coach to help
you fast-track your way to success, and surrounding yourself with the right people to support your new and improved version is all you need.

Thank you to GeNienne Samuels for her time and effort in putting together all of these tips on how to become a cheerleader, but also on how to use her tips to
improve your life!

GeNienne Samuels is in the center of this photo!

If you want to find more information about Sideline Prep, please check out these social media channels:

Facebook: https://www.facebook.com/sidelineprep
Twitter: https://twitter.com/sidelineprep
Instagram: https://www.instagram.com/sidelineprep/
Youtube.com for links to more videos featuring GeNienne Samuels

Thank you to Jeanette Chandler for her insights:

Jeanette Chandler is a professional sales representative with a background in nutrition. After obtaining her Master of Science degree in nutrition from Bowling Green state university,
Jeanette went on to become a registered dietitian and received a certification in weight management.

After working several jobs and pursuing starting her own business, Jeanette had an opportunity to become a Washington Redskins cheerleader. She cheered with the
Redskins for four (4) years and was a co-captain for one (1) year. She is currently taking dance classes and providing nutrition consultations to clients.

Stevie Wilson,
LA-Story.com
If you have a question, you can email me at stevie.wilson@LA-Story.com

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